Combining Resistance Training and Cardio Reduces Mortality Risk, Study Finds
Strength training and cardio combo work best together
Medical News
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A comprehensive study involving over 147,000 adults reveals that moderate resistance training significantly lowers mortality risk, especially when paired with aerobic exercise. The strongest survival benefits were observed in individuals engaging in both forms of exercise regularly, with optimal resistance training lasting 90-119 minutes per week.
- 01Participants engaging in 90-119 minutes of resistance training weekly had a 13% lower risk of all-cause mortality.
- 02Resistance training reduced heart disease risk by 19% and neurological disease risk by 27% when performed at optimal levels.
- 03The study tracked 147,374 participants over 30 years, utilizing self-reported activity data and reliable mortality records.
- 04Combining both resistance and aerobic training led to the greatest mortality benefits, with high aerobic activity alone also showing significant protective effects.
- 05No additional mortality benefits were observed for resistance training beyond 120 minutes per week.
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A recent study published in the British Journal of Sports Medicine analyzed the long-term effects of resistance training combined with aerobic exercise on mortality rates among over 147,000 adults. Researchers found that moderate resistance training, particularly at 90-119 minutes per week, was linked to a 13% reduction in all-cause mortality risk. Additionally, this level of resistance training was associated with a 19% decrease in heart disease risk and a 27% reduction in mortality from neurological diseases. The study tracked participants from three major U.S. cohorts over 30 years, ensuring accurate assessments of physical activity and mortality outcomes. Notably, individuals who engaged in both resistance and aerobic exercises experienced the most significant health benefits, while those with high aerobic activity alone also showed lower mortality rates. However, resistance training exceeding 120 minutes did not yield further benefits, indicating that moderate levels are optimal for health. These findings underscore the importance of integrating both forms of exercise into regular fitness routines to enhance longevity.
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The findings suggest that incorporating both resistance and aerobic exercise into public health recommendations could significantly improve overall health outcomes and longevity.
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